Fitness:
A. 4 x 5 (each side) OT2M
Back Rack Front Foot Elevated (4") Split Squat
B. 2 Rounds for max reps:
In 2 minutes:
20/15 Cal Echo Bike
Max Strict Chin Ups
- 1 min rest -
In 2 minutes:
20/15 Cal Echo Bike
Max Wall Walks in the remaining time
- 1 min rest -
In 2 minutes:
20/15 Cal Echo Bike
Max Russian Kettlebell Swings (32/24kg)
- 1 min rest -
*Score is total points:
Points per rep
Strict Chin = 2 points
Wall Walk = 3 poiints
Swings = 1 point
Performance:
A. See Fitness
B. 2 Rounds for max reps:
In 2 minutes:
20/15 Cal Echo Bike
Max Rope Climbs
- 1 min rest -
In 2 minutes:
20/15 Cal Echo Bike
Max Wall Walks in the remaining time
- 1 min rest -
In 2 minutes:
20/15 Cal Echo Bike
Max Kettlebell Snatches (24/16kg)
- 1 min rest -
*Score is total points:
Points per rep
Rope Climb = 5 points
Wall Walk = 3 poiints
Snatch = 1 point
Sweat:
Every 6 minutes for 30 minutes (5 sets)
30/23 Calorie Echo Bike
12 Burpee Box Jump Overs (24/20")
500/425m Row
Weightlifting:
(0 - 21 min)
A. Snatch OT90:
2 Rounds through
2 x 70%
1 x 80%
1 x 80%
1 x 82-85%
1 x 82-85%
1 x 87-90%
1 x 87-90%
(25 - 43 min)
B. Back Squat: (OT3M)
2 x 70%
2 x 75%
6 x 80%
4 x 85%
2 x 90-92%%
2 x (more if last felt OK, or less if it was really hard)
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitor's programming, contact us at info@crossfitclaremont.com.au to be added to the private group or follow on our Beyond the Whiteboard track. Join our private Slack group to be updated with announcements, news and info. The link to join is here.
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